a medical librarian's adventures in evidence-based living

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The Only Thing Close to Plant-Based was Dinner at Chili's - The Black Bean Burger Platter - Yes, We Ate the Fries

Hotel Breakfast Buffet Heaven for This Three-Year Old - The Waffle Maker! Please Don't Judge Us

Our Subaru was expertly packed to the gills by the Lab Rat--loaded with boogie boards, beach chairs, a Potty Chair, a porta-potty, a Pack-n-Play, a VitaMix, 2 coolers, cars, picture books, & loads of food.

Whew! I'm finally back from a fantastic family beach vacation and I can't wait to share the story of how 15 people--from ages 9 months to 62 years old, married & single, no-nesters, empty-nesters, & full-nesters, hipsters & oldsters, meat-eaters & vegans, night-owls & early risers, exercisers & slackers, with lots of different interests--found vacation harmony, enjoyed amazing gourmet meals & beachtime together & still found plenty of time to do their own thing.

My family rocks!

Yes, I admit, I was a little worried that we could pull this one off & still feel like it was a real vacation. And, it totally worked. Laid back. Relaxing. Good times. But, that's a whole other post.

Gotta ease back slowly into the blogging groove with a short recipe post, first. I've grown lazy.

I've been wanting to share one of my favorite new recipes, that I adapted from my Go-To cookbook: Robin Robertson's Quick Fix Vegan.

I've already made this four times--so you know it's got to be good!

I planned on making this while on vacation--but, I never had a chance. Made it on the first night we got back home.

So here you go!

Hope you enjoy it as much as we do.

When My Sister or Sister-in-Law Recommend Recipes They Always Rock!

Dinner on the First Night Home from Vacation

When my sister-in-law (who's an excellent cook) told me she loved the Quick-Fix Vegan's Sicilian-Style Orzo Salad I knew it would be a winner. Couldn't wait to try it. But, the dressing needed a serious re-do!

This salad is sweet, spicy, savory & satisfying. No shrinking violet, this one. It packs a flavor & nutrient punch & is perfect company fare.

I adapted the recipe to eliminate the oil, & I substituted capers for the kalamata olives. To say the Lab Rat HATES olives, is an understatement. So does my sister-in-law. Must be a family thing.

Here's my oil-free adaptation of Robin Robertson's recipe.

I present two versions.

One with a dressing made with cashews.

One with a dressing made with soymilk & chia seeds.

The taste & texture of both are very similar! Both will work. And ditch the toasted walnuts if you are on a strict Esselstyn Heart Disease Prevention/Reversal Diet.

1/2 cup of raw cashews soaked for about 30 minutes in 1/2 cup water. You can do this before you prepare the other ingredients.

1/4 cup of fresh-squeezed lemon juice

1 tablespoon of water

2 teaspoons of brown rice vinegar or apple cider vinegar

2 garlic cloves, roughly chopped

1 teaspoon sugar

1/2 teaspoon of sea salt, optional

1/2 teaspoon of ground fennel. This is a MUST ingredient. Can substitute whole fennel seed, if using a VitaMix--or grind in a coffee grinder.

1/2 teaspoon red pepper flakes (less if you don't like a lot of spice) Note: add this after the dressing is made--you don't want it to be ground up or it will be too strong.

1/8 teaspoon of freshly ground pepper. Note: add this after the dressing is made--you don't want it to be ground up, either.

Preparation:

Add the cashews with the soaking water, the lemon juice, 1 tablespoon of water, vinegar, sugar, garlic cloves, salt & ground fennel into a VitaMix or other blender. Mix very well. If you don't have a VitaMix, it may take longer to get the cashews a creamy consistency

1/2 teaspoon of ground fennel. This is a MUST ingredient. Can substitute whole fennel seed, if using a VitaMix--or grind in a coffee grinder beforehand.

1/2 teaspoon red pepper flakes (less if you don't like a lot of spice) Note: add this after the dressing is made--you don't want it to be ground up

1/8 teaspoon of freshly ground pepper. Note: add this after the dressing is made--you don't want it to be ground up

Preparation:

Add the soymilk, chia seed, lemon juice, vinegar, garlic cloves, sugar, sea salt, & ground fennel into a VitaMix or other blender. Mix very well. If you don't have a VitaMix, it may take longer to get the chia seeds well mixed.

If you received this post via email, be sure to click here to get to the web version with all the links, and to comment.

You spoke. I listened. One down. Three more to go. Here are the four most requested topics you asked me to write about next. Click here for the complete list.

But, I have so few hours to post much of anything for the rest of July--and all of these are time-intensive posts, if I want to do them right. Excuses. Excuses. The grandson is coming to visit & then it's on to a family vacation.

1. Two cardiologists and one cardiovascular surgeon who decided to follow Esselstyn's plant-based no-oil diet. What's their story, why did they decide to take this route for themselves, and how has it benefited their health.

2. The "Strong Bone" diet. It's not just Vitamin D & Calcium. A summary of three recent articles that spell out the protocol for strong bones--the right nutrients & the questionable supplements.

3. How our gut bacteria work for us: protect us from heart disease, diarrhea, inflammatory bowel disease, obesity, type-2 diabetes, clear out the toxins, & boost our immune system. What kind of a diet promotes a healthy gut microbiota? And what kind doesn't? When do you need to take pre or probiotics? Hint: It's definitely not daily.

4. A presentation by Dr. Mladen Golubic of the Cleveland Clinic Wellness Institute: "Take Control of Your Health: A Proactive Approach to Wellness & Aging" Diet, Exercise & Stress Reduction will make it happen.

Will you accept a substitute today? Hope so.

From My In-Box: Hair Loss & Two Success Stories

As much as I'd like to, I can't always answer all the emails I receive, but after I wrote this long reply to one email this morning, I decided to share it with all of you.

If you're looking for just one book that will give you knowledgeable research-backed plant-based nutrition information, this is the one.

This morning I answered an email question about hair loss, straight from "Vegan for Life".

Hair loss is a universal concern--no matter what kind of diet you are on. Whether you're a man or a women. A twenty-something or a seventy-something. So, I figured if this reader is concerned, maybe others are, too.

Hey, I can remember counting the hairs in my hairbrush when I was 22 years old, and eating a meat-heavy diet--certain I was going to go bald at the rate I was shedding.

Here's what one reader wrote me:

Dear Healthy Librarian:

I have been following the Esselstyn plan since May of 2011 after seeing him on Dr. Oz.

I even had the pleasure of speaking with him.

My issue was obesity, not so much cholesterol. Although, I haven't been totally strict on this diet, I've lost 32 pounds, already. But, for me a major problem is my hair is falling out. Are you aware of this being a problem with others?? Am I getting enough protein??

HELP.

Sincerely,

Counting Hairs

Here's what I wrote--rather, here's what I quoted straight from "Vegan for Life":

Dear Reader:

First congratulations on your weight loss. I have heard from only 2 other people with concerns about hair loss on a plant-based diet--but, the cause is so varied--and so common among women.

Don't know your age---but from menopause on, most women lose some hair because of the loss of estrogen.

"Every so often, we hear from women who believe that they have been losing hair since going vegetarian or vegan. While there are no studies of this issue in vegans, there is research on general nutrition factors and hair loss.

Reasons for hair loss vary among individuals, and they are not necessarily related to diet. About 1/3 of all younger (premenopausal) women experience some hair loss at one time or another (and the vast majority of these women are not vegan). And it is an unavoidable fact of life that hair thins as we age. Women going through menopause may notice a significant thinning of their hair.

Hair loss can be associated with certain medical conditions, including thyroid problems, so if you are convinced that you are losing hair at an unusual rate, it's important to see a physician. Sometimes a dermatologist can diagnose the problem.

Rapid weight loss can cause an increase in hair loss, and the hair growth should return to normal after the weight loss ceases. Women who become vegan sometimes initially lose weight quickly and this might account for the hair loss.

At one time, there was a widespread belief that zinc deficiency was a common cause of hair loss, but zinc supplementation has not been shown to help. Some studies have linked low iron status to hair loss in women, and it is possible that iron levels that are at the lower end of normal may not support optimal hair growth.

The essential amino acid L-lysine plays a part in the absorption of iron and zinc, and vegans who don't eat many legumes could find themselves falling short on lysine. (H.L.'s recommendation: Head straight over to Jack Norris' most excellent page on protein and lysine--with his chart on the lysine content of common foods.)

Finally, women who feel they are losing hair may choose to shampoo less frequently in the belief that this will preserve their hair. This hasn't been shown to prevent hair loss. In fact, since everyone loses some hair on a daily basis, if you shampoo less often, you'll see more hair in the tub each time you shampoo, which may convince you that your are losing more hair.

If you believe you are losing more hair than usual, be sure to consider other factors first. If you've recently lost weight, gone through menopause, are shampooing less often, are dealing with increased stress, or have been taking supplements of vitamin E or folic acid, any of those might be the culprit. If you think diet might be the cause, you may want to have your iron levels measured."

My total cholesterol dropped 54 points - now at 204, HDL-66, LDL-126 (down 23%), triglycerides-60. All of my ratios are in the "ideal" range

I lost 8 pounds "effortlessly" and love the new size 6 clothes that I "have" to buy!

I've been reading your blog for many years and appreciate the wealth of knowledge you have shared so generously.You changed my life and I am very grateful.

All the best,

Reader #2

Hi! Just had a wonderful weekend due mostly to my cholesterol results!

I am 42 years old, and weighed 130 lbs. When my numbers jumped from 207 to 256 this past spring, my Dr. started talking statins.

I had just read about your plant-based - cholesterol-lowering adventures and I just "finagled" with my Doc's nurse to get permission to try this before acquiescing to his drugs.

Four short weeks later of doing the "Esselstyn/Health Librarian diet" as we called it here at home, it dropped to a beautiful 145! I have been sooo relieved... so on cloud 9.... and lost 12 pounds to boot!

I cannot thank you enough for your blogging!

Because the nurse seemed so intrigued about the whole matter, I dropped her (& the Doc) a "lookee-lookee/celebratory" email note thru the MyChart system - I just didn't want something this monumental to slip past their radar-

The nurse called me back to re-ask the details... Gave her (again) the brief Esselstyn scoop and your blogsite. I told her you were like a total stranger cheering me on - just not knowing it! (I also told her to TELL folks about this option!)

I hope u keep up the amazing job you're doing. I love the candor in your posts and the excellence in the links. I feel like reading your blog is never a waste of time.

Sincerely,

My B-12 Follow-Up Advice from "The Expert"

If you recall, last month I posted about my over-the-range B-12 test results.

I asked a B-12 researcher for advice. Should I cut down, or not worry about it?

Here's what he told him--rather technical info:

For my personal situation only (please consult your own physician)--"Stick with methylcobalamin rather than switching to cyanocobalamin. Methylcobalamin is a natural form of B12 and serves as a coenzyme for B12-dependent methionine synthase. Drop back to 3 times a week." He also wanted to know who manufactures the B-12 I was using. I haven't followed up on that yet. But, I will.

Two possible explanations for the high B-12:

You have high levels of the 2 serum cobalamin-binding proteins, transcobalamin and haptocorrin. Because of your near daily intake of 1,000 µg of methylcobalamin (MeCbl), transcobalamin and haptocorrin are likely to be fully saturated with B12

Your levels of transcobalamin and haptocorrin are lower (and fully saturated with B12) and you have free MeCbl in your serum.

Free cobalamin (B-12) in circulation is usually excreted in the urine. But since your intake of supplemental MeCbl (methylcobalamin) is high, it is likely that you probably have some free Cbl in your serum. The assay for total serum B12 will measure both protein-bound B12 and free B12.

Because B12 is a water soluble B-complex vitamin, it is considered to be non-toxic.

Just to refresh your memories, here's what I wrote about my test results:

About That High B-12 Test?

If you're eating a vegan diet you need to take a vitamin B-12 supplement. The amount in a multivitamin isn't enough. The amount in nutritional yeast or enriched non-dairy milk, is not enough. You need a supplement. No ifs, ands, or buts.

A prominent vitamin B-12 researcher advised Dr. Esselstyn early on to recommend a dose of 1000 mcg of vitamin B-12 to anyone who is following his plant-based diet. So that's what I take. I used to remember to take one about 3 times a week, but once I started to leave the bottle in my car I remembered to take one every day.

There are plenty of good reasons to take B-12, even if you aren't planted-based, especially if you're over age 50. Preventing dementia & brain shrinkage are two pretty good reasons, for starters. I've written a lot on this subject, so if you want a quickie review on who should take vitamin B-12 & why, click here and here.

Last December 2011 I was fortunate enough to hear Dr. Donald Jacobsen of the Cleveland Clinic interviewed on Dr. Ronald Hoffman's radio show--and here's what he had to say:

1. All vegans need to take 1000 mcg of B-12 a day in the form of cobalamin, methylcobalamin is not necessary.

2. Take it sublingually for the most absorption. It's a safe vitamin & you cannot take in too much--any extra is excreted in the urine.

3. We only absorb 10% of B-12--which gives an actual net dose of 10 mcg.

4. B-12 taken intramuscularly is not necessary & that's been proven with research studies.

5. For the most accurate test of B-12 deficiency Jacobsen recommends the MMA (methylmelanic acid test). Note: results are inaccurate in the presence of kidney disease.

6. Jacobsen says the common Serum B-12 test is not an accurate measure because of the way B-12 binds to proteins in the blood. It can say you're level is normal, when it is not.

Turns out my hospital's lab doesn't use the MMA (methylmelanic acid test) that is recommended as the most accurate way to assess vitamin B-12 levels. Oh, well, I've got to make due with less than perfect testing, which casts some doubt on my over-the-top test results.

The hosptial uses the common serum B-12 test--so honestly, I have no idea if I need to cut back my daily dose or not. I feel fine, and according to vegan dietitian Jack Norris, if you're regularly supplementing with B-12, and you're not experiencing any symptoms, like fatigue or tingling--don't even bother getting tested in the first place--the test results are just not that accurate, in the first place. According to Norris, if you're supplementing--assume you're OK. Too bad I found that out after my test. To read more about B-12 from Jack Norris, click here.

My Date-Nut Bathing Suit Diet

Flat Bellies at 25 are Easy (me & my husband on the left) - I'm Getting Close to Revisiting It at 62

My whole family is heading to a beach vacation in a few weeks.

With all the traveling I've been doing since April 1, I haven't time to be as regular as usual with my exercise workouts. Less exercise, plus eating too many dates, too many walnuts, & using cashews in recipes? It all adds up to gaining a few extra pounds.

That's why I'm going back to Esselstyn basics. I don't care what the medical journals might say--there is no doubt in my mind that eating nuts will put on the pounds. Dates, too.

Unless you're exercising like Scott Jurek or the Lab Rat--and most of us aren't--or you're one of the lucky few who have a hard time keeping weight on: Just Ditch the Dates & Nuts Now, if you want to look good in a bathing suit, among other reasons.

Take my advice: If you want to avoid eating nuts or dates--KEEP THEM OUT OF YOUR KITCHEN!!

Four Important/Useful Links You May Have Missed If You Don't Read Me on Facebook

2. What's wrong with Gary Taubes' research? You be the judge! Taubes launched his career in 2002 as a journalist-quasi-nutrition-expert by blasting low-fat diets, and advocating a high-protein low-carb diet as the best route to weight loss & health. His career set sail with his New York Times Magazine article: "What If It's All Been a Big Fat Lie?"

Taubes was recently back in the news, big-time, with his latest opinion piece in the Sunday New York Times Review section with, "What Really Makes Us Fat". In response to Taubes' pontificating, I present you with Bonnie Liebman's original Taubes rebuttal (2002), "Big Fat Lies" ( go to this address if the link doesn't open: http://www.cspinet.org/nah/11_02/bigfatlies.pdf Don't Miss This! ) and Sally Squires' 2002 article in the Washington Post, "Experts Declare Story Low on Saturated Facts". Turns out, Taubes totally twisted the words of the physicians & researchers he consulted for his original career-launching NYT article. Shameful journalism.

3. Got Milk? You Don't Need It! by Mark Bittman in the New York Times, July 7, 2012. At last count, 771 comments! Hands down the most balanced rational convincing argument I've ever read about what's wrong with milk. Read it. Go, Bittman!

June 10, 2012

If you received this via email, click here to get to the web version with all the links, or to post a comment.

Oma & Poppy Pay a Visit

Practicing Those Spider-Man Moves

Eight busy days spent slacking in St. Louis with the Grands.

Well, I wasn't exactly slacking.

I was on the go from 7:00 am until 11:00 pm.

The Lab Rat & I were in St. Louis lending a helping hand to our DIL, while Son #1 was hard at work in a small Mayan village in Mexico for 10 days.

Bonus for us: 24/7 time with our just-turned-three-year-old grandson, and our eight-month old granddaughter.

Eight days without a minute of watching TV, reading the New York Times, catching up on my fave web sites, working on my computer, or listening to NPR. Well, almost no electronic device time.

What I discovered? I didn't miss it at all! I liked being disconnected from my computer. It's impossible to divide my attention between what's on the screen--and my grandkids. The news, the emails, the headlines would still be there (and they were) when I got home--but, grandkids grow up way too fast, and I didn't want to miss a minute of them.

Where did the time go?

Walks to the park and playground, swinging on swings, sliding down slides, snuggles, going on a treasure hunt, playing trucks, a trip to the pool, reading pirate books, plenty of diaper changes, trips to the grocery store, lots of time to talk to my DIL, laundry, bath times, bed times, dressing kids, drying tears, coaxing & cajoling a newbie three-year old, and feeding a baby & a toddler multiple meals & snacks every day.

Whew! It takes a lot of time.

I also had an unexpected opportunity to share my Centenarian Strategies presentation to many of the staff at the St. Louis Jewish Community Federation. Such an enthusiastic group--with lots of excellent, thoughtful questions. I really enjoyed sharing what I've learned with them, and I look forward to returning on a future visit to St. Louis.

The trip was delightful--and special--because of itsordinariness. It's tough living so far away from the Grands! I miss all the everyday ordinary stuff.

Can't wait until July when we all go to the beach for an extended family reunion!

A Week of St. Louie Eats

What a treat to have three plant-based cooks in the house. My DIL, the Lab Rat, & me. None of us wanted to spend too much time in the kitchen, so we kept it simple and aimed for kid-friendly. Well, good luck with that "kid-friendly" part. That was definitely a crap shoot. You just never know. And it changes from day-to-day.

Sometimes we picked a winner, sometimes not. No one is more food-fickle than a newbie-three-year-old. Getting them to taste a new brand of peanut butter, a different English muffin, or a new kind of hummus, can be a challenge, to put it mildly.

TIP from the Lab Rat: Just tell them that all the baseball, soccer, basketball players, and even the golfers, eat what you're about to feed them. That's why they're such superstars. At least it worked with the new brand of peanut butter & English muffins. Sometimes the Lab Rat is a genius!

My DIL chose this recipe from Peas and Thank You. Another easy-to-put-together recipe that she adapted by eliminating the oil and baking the falafel on parchment paper. She did use the small amount of tahini in the recipe. Cook's choice. She also used fresh dill, instead of dried, in her Tzatziki Sauce and she left out the Veganaise. The sauce is fabulous & we used the leftovers as a delicious salad dressing, a dip for baby carrots & on top of the Spicy Tempeh Tacos. The "little food critic" in the house refused to even taste the falafel--at least this time. More for us grown-ups.

Another DIL creation and the "food critic" in the house LOVED these. We suspect the taco shells might have had something to do with that. But, who cares?

*Cook's Notes: You can also use sprouted grain tortillas, or softened corn tortillas instead of fried shells--or try softening corn tortillas in the microwave & then baking them draped over the slats in the oven rack. No-fry taco shells!

These tacos are spicy, so decrease the chipotle if you like your tacos less spicy. Grating the tempeh is a genius idea for tacos!

My turn to cook--& I wanted something yummy for lunch. We didn't even bother offering this sophisticated salad to our resident "food critic". Didn't want to waste even a spoonful. I love Cathy Fisher's (Straight-Up Food) version of vegan mayonnaise--and I think it will work well on all kinds of pasta or slaw dishes.

Cook's Notes: I omitted the onion. Fresh dill would be a great herb option, as a switch from basil. Perhaps, capers or dill seed, too? I used 2 teaspoons of kelp granules (not 1)--available at Whole Foods or health food stores. I used Sea Seasonings Organic Kelp Granules from Maine and I added a touch of salt to my Tu-No. Loved the avocado with the Tu-No Salad.

The DIL adapted this OMG-sophisticated soup from Quick-Fix Vegan. This was better than anything I've ever had in a restaurant! She roasted the cauliflower "rice" without a drop of oil, on a parchment paper-lined cookie sheet. I can see making a bigger batch of the "rice" to sprinkle on salads--like croutons. It's fabulous--sprinkled lightly with freshly ground pepper & salt as it roasts. This recipe uses my version of "no-fat" coconut milk, which is made with 1 1/2 cups of soy milk (not low-fat) and 1 1/2 teaspoons of coconut extract. Enjoy. Not so fast--but, so worth it!

My DIL suggested I make this for dinner on one of the days she went to work. All the ingredients were already in the house--and she knew it was quick & easy. What we were aiming for. I ditched the oil, fiddled with the spices a bit, & added half of a jalapeno & some lime. The recipe uses a cup of salsa, which is an easy way to kick up the flavor!

My DIL & I both LOVE OUR CHOCOLATE! We made this quick-fix recipe twice. It's that good! We enjoyed it for breakfast. As a snack. And for dessert. Even Little Miss Bean (the 8 month-old) gobbled it up.

The DIL whipped this up in a flash. And we ate it up just as fast. We're both suckers for healthy chocolate treats--and cannelini beans, dates & cocoa will do the job for any chocoholic! The DIL makes her chocolate hummus without the stevia--and just adds an extra date. This makes the best post-work-out snack, too.

Neither the Lab Rat, nor the "food critic" were interested in trying these delicious bars. Who knows why? But, my grandson certainly enjoyed making them--and when he grows up he wants to be "a cooker"! The DIL & I LOVED these bars--and the flavor improves overnight--so hold-off eating them until morning. It's such an easy take-along breakfast that includes oatmeal, blueberries, chia, banana, a little maple syrup, & flax. That's it.

Cook's Notes: This isn't very sweet, which is just fine with me & it makes an easy portable breakfast. I topped mine with walnuts, because I LOVE walnuts!. If you want it sweeter, consider adding some stevia, or more maple syrup.

I wanted steel-cut oats for breakfast one morning, and the pantry was fresh out of any dried fruit. Hmm. What to do? Bingo! I chopped up 4-5 juicy pitted Medjool dates, smashed up a very ripe banana, & mixed them in a pot with 1 cup of steel-cut oats, some raisins, 1 teaspoon of cinnamon, 1/2 teaspoon of nutmeg, 1 teaspoon of vanilla, and 3 cups of enriched soymilk. I like to make my oatmeal with enriched soymilk, instead of water, because I want the extra protein, the calcium, & all the other vitamins & minerals it comes with.

We all LOVED this oatmeal--which makes enough for 4. Honestly, it tastes just like banana bread. You could even eat it for a snack or for dessert.

Cook's Notes: This recipe is a WINNER! Both my son & DIL said, "This is the best dish you have ever made!" And they really like my cooking. Both my sister & sister-in-law texted me with, "OMG! This is amazing!" after they made it. I've already made it three times and, trust me, it will satisfy any die-hard omnivore's tastes. TIP: You'll need more salsa verde than the recipe calls for! Buy 2-16 ounce jars (not 8 ounce jars)! I used all the corn tortillas in the package.

The Lat Rat & I LOVED this restaurant! And I definitely plan to go back. It's fresh, unique, so delicious, & the presentation is spectacular, don't you think? The owner follows Dr. Joel Fuhrman's diet plan, and although I didn't ask her, I'm guessing there wasn't any oil added to these dishes. Nuts, avocados, seeds, yes! We also scarfed down a delicious, albeit pricey, Banana Maca Cappucino "Milk" Shake. Oh, baby, was that good!

December 06, 2011

If you do not see the Temper Tantrum video on your screen, click here.

"The trick is to get the child past the peaks of anger. Once you do that, what's left is the sadness, and sad children reach out for comfort.

The quickest way past the anger--is to do nothing.

Don't shout, don't hit, don't try to comfort the child. But, when a child is screaming it's hard to do nothing.

[W}hen children are at the peak of anger and they're screaming and they're kicking, probably asking questions might prolong that period of anger.

When I'm advising people about anger I say, 'There's an anger trap. Even asking questions can prolong the anger--and the tantrum.'

It's difficult for them to process information--they're overwhelmed. And to respond to a question that the parent is asking them may be just adding more information into the system than they can really cope with.

Would I be so ga-ga about research on tantrums if I weren't a grandparent--and dealt with a few toddler melt-downs myself? Probably not!

But, you don't have to be a parent or a grandparent to experience the "horror show" of a full-blown temper tantrum. Think grocery store lines, airplanes, or restaurants.

It's happened to all of us--and it can make us feel as helpless as the screaming & kicking child who's having the tantrum. And by the way--all kids have tantrums.

"Small kids just have tantrums. Some have lots of them. Tantrums may be traumatic for parents, but they're mostly normal behavior. So science hasn't paid much attention to them--until now." (NPR)

But, if psychologists Potegal & Green are right--and I sure hope they are--there's both parental power & a sense of control when you know that all tantrums follow the same pattern--and if you know exactly when to ignore them, and when to intervene--a tanturm becomes easier to endure.

"[W]hen looked at scientifically, tantrums are no different than thunderstorms or other natural phenomena. Studying them as scientific subjects, rather than experiencing them like parents can cause the tantrums to stop feeling traumatic and even become interesting." (NPR) Really????

My Temper Tantrum "Ah Ha" Moment!

When I heard the NPR story yesterday morning I had an AH HA moment!

Isn't a toddler's temper tantrum something we can all relate to?

When we're REALLY REALLY UPSET or REALLY REALLY ANGRY (of course, I never am) we just want to have our say--and have someone listen to it--and not interrupt us.

We don't want anyone to shut us up.

We don't want any sympathetic coddling.

We don't want to hear anyone's advice or solution to our problem.

We don't want to hear logic.

We don't want to be comforted.

We just want to be heard, to vent, & release anger & frustration

Only when we get our proper say, are we ready for hugs, comfort, & to listen to reason.

BTW--it only took me about 30 years of marriage to learn to just close my mouth & listen when my husband was having the equivalent of a grown-up's temper tantrum. Plenty of time to talk & comfort after he's had a chance to vent!

Thanks to Michael Potegal of the University of Minnesota, & James Green of the University of Connecticut, who studied & recorded over one hundred temper tantrums--there just may be an easy technique for dealing with the terrible two's & meltdowns.

How crazy is this? Potegal & Green devised a onesie with a wireless microphone. Then they convinced parents to put the onesie on their kids--& hit the GO button, so they could record all that tantrum screaming, crying, wailing, & whining.

Potegal & Green say most temper tantrums follow the same pattern--the build up is quite quick--to a peak of anger--but then the child exhausts himself & what's left is a child who wants to be comforted.

The Play-By-Play Analysis of a Tantrum

NPR: (commenting on the video) It looks like the tantrum is escalating. But, in fact, what the new theory suggests is exactly the opposite.

Green: (speaking about the child in the video) Once she's thrown herself on the floor and thrown something, or in this case, knocked the chair against the wall, we're probably on the down slope of this tantrum. She's spent a lot of energy; screaming, yelling and now doing these physical behaviors.

NPR: The scream was a peak. No one can stay that angry for long - it's exhausting. I asked Green what sounds he expected next from Katrina (the child in the video).

Green: Probably something...like crying or whining. There's been so much energy expended. The child knows that they've been out of control. That leads to a sense that they'd like some comfort from their parents.

NPR: This tantrum from scream to whimper took only a minute. But, Green & Potegal argue that no matter how long tantrums last or how often they occur, they follow the same pattern.

The Three Phases of a Tantrum

Phase I: Yelling & screaming. Associated with a high degree of anger. That's how tantrums start, especially if there's a goal the parent has in mind that's different from what the child has in mind.

Phase: 2: Physical actions. Throwing oneself on the floor or throwing something. This signals the downslope of the tantrum. The child has spent a lot of energy, screaming, yelling & physical behaviors.

Phase 3: Crying & whining. This signals the end of the tantrum--what we see after intense physical behaviors. And it can sometimes take only a minute to go from screaming to a whimper. Only now is the child ready to be comforted--and she's ready to listen to mom or dad.

But, no matter how long it takes, from start to finish, all tantrums follow the same pattern!

BPA is bad news. I'm not going to get into all the nasty details of how this endocrine disruptor can be damaging to pregnant women, fetuses, babies, & children--or how, as a hormone disruptor it's been linked to breast & prostate cancers, attention-deficit disorder, behavioral problems, & even diabetes.

That's all old news.

But, here's the new deal, you might have missed. BPA isn't just in plastic bottles--it's also in the linings of many cans--to prevent corrosion. In fact, until recently, it was found in the linings of practically all canned tomato products. That's now changed, because Muir Glen Organics recently started using BPA-free cans for its tomatoes. Learn more below.

Here's what my friend Fran recently sent me from 7 Foods Experts Won't Eat(and just so you know--Dr. Fredrick vom Saal is THE BPA expert in the US).

The Situation: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity.

Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people’s body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals.

“You can get 50 mcg of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young,” says vom Saal. “I won’t go near canned tomatoes.”

The Solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe’s and Pomi. (and Muir Glen tomatoes canned after 1/11)

Muir Glen Canned Tomatoes

Last Friday afternoon I waited on the phone for 45 minutes in order to talk to a Muir Glen customer service rep to find out if Muir Glen tomatoes are really BPA-Free.

To date, there is nothing on their label to indicate that they are BPA-free. So I wanted to hear it from a company representative.

Here's the scoop:

All Muir Glen tomatoes packaged since January 2011 are now in BPA-free cans.

The company won't put the BPA-free labels on their cans until all the old stock is off the shelf.

So, how will we know if our cans are BPA-free, until the new labeling goes into effect?

1. The lining will be orange, not white.

2. The expiration date will have a 2014 on it. But..most of my cans have an expiration date of Mar. 2013, & they've all been orange on the inside--which means they're BPA-Free. The 2014 date will give you 100% assurance that the can is BPA-free--but there are 2013 expiration-dated cans that are also BPA-free.

3. Here's another clue. If the can has a white-enameled lining with BPA, it will say so on the label, right near the nutrition facts. Something like: contains enameled lining.

Eden Brand Beans

All Eden Brand Beans come in BPA-free cans. Learn more about that here.

Tetra-Paks or Glass

All food packaged in glass containers or in Tetra-Paks do not have BPA. Some researchers have concerns about the linings of Tetra paks--but, I haven't seen any research on that subject.

On November 23, 2011, right before Thanksgiving, when millions of Americans were going to open up cans of Campbell's Cream of Mushroom Soup, green beans, Durkee's Onion Rings, pumpkin pie filling, & cranberry sauce---one of the top-dog medical journals, JAMA, busted canned soup for it's sky-high BPA levels. You can read a snippet of the article here.

But, hey, if you had read my Consumer Reports post on canned foods, none of this would have been a big surprise.

If you want a quick summary of the JAMA findings--head over to the New York Time's article written by Anahad O'Connor on November 22, 2011.

"People who ate one serving of canned food daily over the course of five days, the study found, had significantly elevated levels — more than a tenfold increase — of bisphenol-A, or BPA, a substance that lines most food and drink cans.

The new study, which was published [on November 23, 2011] in The Journal of the American Medical Association, is the first to measure the amounts that are ingested when people eat food that comes directly out of a can, in this case soup. The spike in BPA levels that the researchers recorded is one of the highest seen in any study.

“We cannot say from our research what the consequences are,” said Karin Michels, an associate professor of epidemiology at Harvard Medical School and an author of the study.

“But the very high levels that we found are very surprising. We would have never expected a thousand-percent increase in their levels of BPA.”

Dr. Michels noted that all the participants were fed amounts of soup that were smaller than what people probably would consume on their own.

“One serving of soup is a not a lot,” she said. “They were actually telling us that that wasn’t even enough for their lunch.”

But she also pointed out that the findings were probably applicable to other canned goods, including soda and juices.

“The sodas are concerning, because some people have a habit of consuming a lot of them throughout the day,” she said. “My guess is that with other canned foods, you would see similar increases in bisphenol-A. But we only tested soups, so we wouldn’t be able to predict the absolute size of the increase.”

On Saturday, I worked all day--drove home, downed a quick bowl of soup, popped some popcorn in my hot-air popper to take to the theater--and headed out to see a movie. The plan was to see The Way, but it was sold-out.

We saw The Descendantsinstead. All four of us gave it a thumbs up. But, I still want to see The Way.

Here's how to make your own Barbecue Air-Popped Popcorn

Use a hot air-popcorn popper.

As the popcorn comes out, mist it with water (yes, it really works & it's not soggy) from a water spray bottle, and at the same time sprinkle on Bone Suckin' Sauce Seasoning & Rub (or the seasoning of your choice) It works a lot better than spraying the popcorn with cooking oil spray (which is what I used to do), with none of the fat! The water just evaporates on the hot popcorn.

My husband thinks it's unethical. After all--I do have to "sneak" it into the theater.

But, I say, it's not like I'd eat the theater's popcorn, if I didn't bring my own. Are you kidding?

A medium combo (cola & bag of popcorn) at Regal has 1,610 calories and 60 grams of saturated fat. That's roughly the saturated fat of a stick of butter and the calories of two sticks of butter. To get the low-down on fat & salt content of the movie popcorn you're cluelessly munching, click here.